CrossFit Moreton Bay WORKOUTS Sept 10 - 15th

MONDAY

Strength

Shoulder Press (find a heavy 6 over 6 sets)

Metcon (Time)

6 rounds
5 hang clean increase weight
10 CTB
weights
40/30
50/35
60/40
70/45
80/50
90/55

TUESDAY

Strength

Front Squat (4 set 2 front 4 back @70% - DELOAD)

Metcon (AMRAP - Reps)

15 minute EMOM
min 1 - 17 wall balls
min 2 - 15 DB snatch
min 3 - 13 burpees

WEDNESDAY

Metcon (No Measure)

12 minutes pulling skill work
min 1 - pull up/ring row
min 2 CTB/pull up/ jumping pull up
min 3 - muscle up/CTB/pull up

Metcon (AMRAP - Rounds and Reps)

20-18-16-14-12-10-8-6-4-2
Med ball slam
KB swings
5/3 cal bike or row between rounds

THURSDAY

Metcon (Time)

400 run
15 power snatch 60/40
20 box jump over
400 run
15 T2B
20 box jump over
800 run
30 DL 100/60
400 run
15 t2b
20 box jump over
400 run
15 power snatch
20 box jump over

FRIDAY

Weightlifting

Clean and Jerk (find a 1 RM - power or squat clean 15 min)

Metcon (AMRAP - Rounds and Reps)

AMRAP 20
10 push press - 60/42.5
20 pull up
30 double unders